The Paleo Diet - healthy, nutrient dense foods that are highly compatible with the human body
Diet & Nutrition

Paleo Quick Start Guide – 6 Easy Steps to Start Eating Paleo Today

The Paleo diet isn’t really meant to be a temporary weight loss regimen. It’s a lifestyle. This nutritional strategy claims to leverage our body’s evolutionary eating adaptations for maximum health. Maybe you want to reap the benefits of this healthy style of eating but don’t know where to start. We’ll give you a quick start guide here. For a full run-down on the philosophy behind the Paleo diet and the benefits, read our article The Paleo Diet – Is It Right For You? Consider this the cliff notes version to get started quickly. Contents Step 1 – Understand food eliminations Step 2 – Clean out the fridge and pantry Step 3 – Load up on what you can eat Paleo [Read more …]

Prilepin's Chart (or table) shows the optimal intensity (% of 1RM) and volume (total numer of reps) for Olympic weightlifting training as observed by AS Prilepin - who was a junior and national weightlifting coach for the Soviet Union.
Exercise

Prilepin’s Chart Explained

Prilepin’s Chart is a table of optimal Olympic weight lifting rep ranges to be used for training. It was created by A.S. Prilepin, a Soviet era sports scientist. The chart was created by reviewing the training journals of thousands of weightlifting athletes. It is meant to portray the optimal number of reps per set, and total rep count (volume) for power training required for the Olympic lifts (the Snatch, and Clean and Jerk). The chart, also called Prilepin’s Table, is as follows: The first column shows the training intensity – the percentage of 1RM (1 Repetition Maximum) being used. The second column lists the number of reps per set observed during training. The third column (this is the important one) [Read more …]

The olympic rings are an essential part of CrossFIt workouts.
Exercise Equipment

CrossFit Gift Guide – Holidays, Birthdays, And More For 2020

Need a good holiday or birthday gift idea for an avid CrossFitter in your life? Here’s some great gift ideas for 2020. In this guide we’re going to focus on items that are inexpensive, small (easy to ship), useful, and will be appreciated by those that are crazy about CrossFit. What makes these the best CrossFit gift ideas? They’ll all be useful, functional items. Something that they will find real value in. And lastly, these are all unisex – they all make great gift ideas for men or women. And all these great gift ideas will put a smile on the face of your beloved CrossFit diehard or junkie. And by the way, these all make great gift ideas for [Read more …]

weighted vest for a workout
Exercise

Why You Should Workout with a Weighted Vest

A weighted vest is one of the best fitness equipment investments you can make. It’s a versatile device that is simple, affordable, and adds a whole new dimension of intensity to a number of exercises. We’ll tell you exactly why a weight vest is an important tool in any fitness enthusiast’s garage or home gym, and the benefits you can expect to gain from its use. What is a Weighted Vest? A weighted vest (or weight vest) is just that – a vest that allows you to add metal weight bars for additional resistance. It’s a great endurance and strength builder. Pair it with bodyweight exercise (pull-ups, chin-ups, push-ups, box jumps, burpees, and more) or use it to add load [Read more …]

GORUCK MACV-1 Rucking Boot in Black Leather
Rucking

Best Shoes For Rucking

What are the best shoes, boots, and trail running shoes for rucking? We’ll take a look at some options for rucking footwear in this article. We love rucking because it is so simple. It is easy to pick up and there is not a lot of equipment necessary. But it can be hard on your feet. Especially if you aren’t conditioned to walking long distances at a fast pace. In this article, we’ll give you some important tips and tricks to protect your feet as well. We’ll talk about the best socks for rucking too, because that’s also important. What is Rucking? Rucking is walking with a loaded backpack. It’s a cheap, simple exercise that burns calories and builds aerobic [Read more …]

The Nike Free x Metcon Training Shoe combines the lightweight flexibility of Nike Free with the durability and stability of Nike Metcon shoes
Cross Training Shoes

Nike Free x Metcon – Cross Training Shoe

Nike Free x Metcon – Great Deals Now The Nike Free X Metcon 2 is here – and that means retailers are clearing out stock of the previous model. Find great deals on the Nike Free X Metcon shoe (2018) at Rogue Fitness.. Get your pair while supplies last! Nike Free x Metcon 2 – Coming Soon The next version of this shoe – the Nike Free x Metcon 2 is now available. What’s new? For the midsole strap, a larger, more durable TPU strap is used, and it is integrated with the laces. In fact, not only does it wrap the midfoot, but the heel as well – for providing a locked in feel and improved stability. The midsole [Read more …]

A microscopic view of a virus - does exercise negatively impact immune system function?
Aging & Health

How Does Exercise Impact Your Immune System?

How does vigorous exercise impact your immune system? In the past, it was believed that intense exercise will make you more susceptible to illness. But the results of a recent study seem to suggest the opposite. Published in the Frontiers in Immunology journal recently, this study hints that intense exercise in fact does not blunt the immune system’s effectiveness. Rather, it may improve immune system performance, and in any case does not appear to make your immune system less effective. This meta-analysis, which is a study of the results of numerous other studies, cannot prove this conjecture, but it does highlight strong evidence that appears to confirm the hypothesis. The authors take a fresh look at the measurable immune system [Read more …]

Rogue Color Kg Training 2.0 Plates - high quality bumper plates for training in the garage or home gym
Exercise Equipment

Why Do Olympic Weight Plates Have Colors?

The Olympic bumper plates used in competition weightlifting are colorful – and this is no accident. This isn’t just so they look nice – these colors serve a useful purpose. The colors allow someone to quickly and easily visually identify the amount of weight loaded on the bar. Who sets the standards for these colors? The International Weightlifting Federation (IWF) sets the specifications and rules for the equipment used in all Olympic weightlifting competition. The International Powerlifting Federation (IPF) requires a similar color code. And this is where we get the weight plate color coding required by the IWF: Red = 25 kg (55.1 lbs) Blue = 20 kg (44 lbs) Yellow = 15 kg (33 lbs) Green = 10 [Read more …]

Regular physical activity is associated with better health, fitness, and an increased lifespan
Aging & Health

Extend Your Lifespan More Than a Decade With These Healthy Habits

This week the journal Circulation published a new study that has found five healthy habits that can extend lifepsan up to 12 years for men, and 14 years for women, if these habits are adopted by age 50. What are these healthy habits? “Adherence to 5 low-risk lifestyle-related factors (never smoking, a healthy weight, regular physical activity, a healthy diet, and moderate alcohol consumption) could prolong life expectancy at age 50 years by 14.0 and 12.2 years for female and male US adults compared with individuals who adopted zero low-risk lifestyle factors.” The study reviewed the findings from two studies that occurred over a 34 year time frame, and included over 120,000 subjects. Let’s take a look at these healthy [Read more …]

Rogue GH-1 GHD - Glute Ham Developer bench from Rogue Fitness
Exercise Equipment

Glute Ham Developer – Guide to the Best GHD For Your Home Gym

Let’s talk about the Glute Ham Developer or GHD, also known as the Glute Ham Bench. What is a GHD? It’s a piece of strength and conditioning equipment that lets you perform very potent posterior chain and core exercises including the Glute Ham Raise (GHR), the abdominal destroying GHD Situp, and even a poor man’s version of the reverse hyperextension. The model shown here is the Rogue Abram 2.0 GHD (Rogue: ) – and it’s excellent example of the features of a great GHD. Looking for Black Friday 2019 deals on Glute Ham Devices? Check back here for our recommended Black Friday deals on GHDs. Black Friday is the best time of the year to buy fitness equipment. A GHD [Read more …]